FAT

This is probably my least favorite word in the English language; it has never been my friend even though it is always around! However, I should embrace it - fat is what keeps us youthful and healthy, protects us, and feeds us. Fat provides 60% of your energy at rest - how great is that to burn fat while you sleep!! Fat provides energy when your body is depleted of glycogen, letting you work out longer. Fat is what makes the flavor of foods more satisfying, making us content and full for a longer period of time than carbohydrates and proteins. Fat moisturizes our skin from the inside, keeping the skin soft and wrinkle-free, and our hair shiny. Our bones and teeth are stronger, and the heart and liver are protected from injury by the layer of fat that surrounds them. So why do we struggle so much with something so good for us? Because it does make food taste better, we eat too much of it; fat has more than twice the calories of carbohydrates and proteins per gram (fat has 9 calories per gram, carbohydrates and proteins only 4); because it is the most concentrated form of energy in our diet, and makes food taste better, it's easy to eat too much. When we eat too much, it is stored under the layers of the skin throughout the body, making us look chubby. The trick is to eat the right amount (30% of your total calories), and the right kind. Unsaturated fats, which are found in fish and plant foods, are healthy fats that provide important nutrients and perform vital functions inside your body - your body requires them to stay healthy. These should make up at least 20% of your daily fat intake. Saturated fats, found in meats, milk, cheese and eggs, are the unhealthy fats that increase cholesterol levels (causing your arteries to get all clogged up), slows digestion and absorption of food (which encourages fat STORAGE instead of USAGE!!), and is a main contributor to all kinds of disease. These should be limited to 10% or less of your daily fat intake. So, don't hate the word, just learn to use it to your advantage. Choose the healthy fats found in vegetable oils (corn, safflower), nuts and seafood (especially salmon), and avoid the bad fats by choosing lean meats and lowfat (or nonfat) dairy products. Your body will love you for it! Melissa